Breakfast is my FAVORITE meal of the day. I used to love waking up in the morning and making a nice big breakfast filled with tons of nutrients. Now, if I have time I might throw something together, but just like many of you- I am always on the go. Sometimes I will throw something together the night before, put it in the fridge and take it in the morning- or I will just grab something on my way out the door.

Breakfast is very important to me. I am the type of person who has to eat as soon as I wake up otherwise I get really bad cramping and I am just off the rest of the day. I try my hardest to eat a good breakfast because I feel mentally stronger the rest of the day when I do that-- and not to mention physically satisfied as well.Most of my breakfasts are jam packed with protein because they’re after a workout or simply because my body needs tons of protein because of the amount that I workout during the day. They are typically low in fats because I use turkey-based meats, egg whites (usually), and I don’t typically add almonds anymore (when I am eating oatmeal).Different types of foods are good for different types of people. Some people are gluten or dairy free. You may exercise more or less than me. Some people are trying to cut or bulk. So therefore, my serving sizes and choices in food may not be the most ideal for everyone. Luckily- there is a modification for just about everything! If you like some of my recipes or ideas, reach out to me so we can figure out a modification if it isn’t listed here.

4: A slice of toast with peanut butterSelf-explanatory. Using gluten-free bread is an option here as well!I normally only eat this when I am in a rush or I have an intense day of exercising ahead of me. For example: if I am exercising in the morning or I am teaching class as well as completing my own workout that day.

5: Protein shake/smoothieMy favorites right now are Quest, Premier Protein, and also Muscle Milk. I usually will add in some frozen fruit or maybe a scoop of powdered peanut butter.

6: Breakfast burritoI prefer on a whole-wheat tortilla with salsa! I normally make with eggs versus egg whites to get more nutritional value.7: Eggs with rice & salsaOne of my all time favorites! I like to make this one with egg whites. I like to add rice into the mix instead of things because it doesn’t contain gluten (therefore I don’t feel bloated) and it contains fiber!8: Overnight oatsI normally just go to Pinterest and pick out a recipe that sounds the best to me! They have so many great options. For some reason- these always fill me up like crazy though and I only end up eating about half the serving.9: Kodiak cakesThe first day I tried these- I’ve been obsessed ever since. I follow the exact recipe on the box. I normally add water, but if you add milk & eggs, you get even more protein per serving.10: Protein/energy barMy favorite bars are Luna and Power Crunch! They both are completely different tastes so it’s nice to switch between them.DON’T SKIP BREAKFAST! Even if you just have something small- make sure you eat it! I always feel the best when I have a bottle of ice-cold water with or before my breakfast. Eating breakfast helps kick start your metabolism for the day. Starting your day off with the right nutrients and a smart choice will help you want to make better choices throughout the day.

Nuts are the perfect snack if you are trying to find something with an average to low amount of carbs, high protein, and also high in fats. (DON'T BE SCARED TO EAT FATS!) They are also a bit high in calories, but for a mid-morning or afternoon snack, grabbing a handful is going to do great things for your body. Why not fill your belly while you are also helping yourself lower that "bad" cholesterol (LDL-C), and also getting some extra fiber in your diet!

Why lower LDL-C? LDL-C is short for "low-density lipoprotein-cholesterol" and it has a direct impact on the build up of plaque in your arteries. Thus, lowering your LDL-C count lowers your chances of suffering from heart disease!

Why do we need fiber? Fiber is an essential part of your diet. Fiber is a form of a non-digestible polysaccharide and helps keep blood sugar regulated. Fiber also helps regulate your bowel movements and also helps you feel full- so goodbye overeating!

For me, grabbing a small handful is enough to keep me satisfied for a couple of hours. And yes- you can most definitely add some m&m's. Eating in moderation is just fine! ;)

]]>Sat, 15 Oct 2016 02:23:30 GMThttp://kyliepeters.weebly.com/foodrecovery/it-only-took-me-22-yearsLately I've been trying to figure out what in the world I want to do with the rest of my life. For the longest time, it was Occupational Therapy. I had my heart that is what I wanted. I was going to be a DOCTOR of Occupational Therapy and it was going to be the biggest accomplishment of my entire life. I had all the pre-reqs ready and a binder filled with potential schools and the information I needed on ALL of them. I was so ready... but then I just decided one day, it wasn't what I wanted. I used a ton of excuses like, "it's too expensive" or "I'm not smart enough." It was so frustrating because everyone always had a rebuttal to every single excuse I gave. Then I realized I needed to stop using excuses-- it just wasn't what I wanted and that's okay. Right now I don't want to be an OT and there is absolutely nothing wrong with that.

Then I was pondering for a while, "this sounds interesting!" and "this will make me a lot of money!" But nothing was really getting me closer to what felt right in my heart.

Then I started leaning more and more towards nutrition. It's always been something in the back of my mind, but I would have to take 'too many' pre requisite courses and it would take too long to get where I want to be. Wow, I'm going to be 25 or 26 before I start my career... I'm so old.

So now here I am, in the middle of October in 2016. I graduate in about than 2 months and I finally realized that extra school doesn't scare me. Taking a semester or a year off doesn't scare me. I want to get away for a little. I want to search. I want to try new things. I want to fail. I want to succeed. I want to see what this world has to offer me. Right now, I have an easy fall back- personal training. With my personality and knowledge, I could easily make some money with personal training while I am still figuring things out.

If I had to choose tomorrow, I would choose to become a dietitian. Why? Because I am so interested in the extra schooling. I actually want to take more classes in biology, chemistry, and the human body. The thought of extra schooling makes me excited, it doesn't scare me.

I would love to be in the food and wellness industry. With my knowledge as a personal trainer and dietitian, and with my past experiences recovering from anxiety, depression, and an eating disorder- I would love to reach out to men and women and work on the art of body image. I want to help people love themselves and one of the easiest ways to do that is from the inside out. Make-up and nice clothes can hide a lot. By taking care of your body on the inside and your mind, you can really see self-love in a whole new way.

So why exactly am I writing this? On my food/recovery page? Well, because today was another battle that I conquered.

I really wanted a taco after work today. I didn't stop on the way home because the inner demon got the better of me. I was actually hungry and that's why I blame the demon. I was hungry and deliberately said no to spending one dollar on a taco because I didn't know the nutritional value of it. Could I have eaten something at home? Sure, but that isn't the point. I didn't get the taco because I was scared of the taco.

So what happened next? I got home and my parents said "if you were craving a taco, you should've just stopped." They were right. I actually got in my car and drove to get a taco. I WAS SO DAMN PROUD OF MYSELF! Take that ya stupid demons.

So then I was scrolling through Instagram right before my shower. I haven't really been getting on and scrolling through social media that often lately (and it's made me much happier), but I decided to because I was bored. I scrolled for all of 5 minutes and put my phone away. I came across a health and fitness account I follow and usually I would get really let down, discouraged, and sad because hey- this girl has the strength not to get a taco, look at her abs. Look at how skinny she is. She's perfect. Even the pictures of her food look perfect.

But you know my thoughts this time? "That's a really good recipe- I think I'm going to try that for breakfast!" "She looks amazing, I'm really glad her routine is working for her." "Maybe I should try that ab workout- it looks challenging." I didn't have these usual negative thoughts!! And what I did after I put my phone down? I look in my damn mirror at my naked body and smiled. A big 'ole beautiful genuine smile because I feel so good about myself. My workout today was KILLER and my legs are so sore from yesterdays workout that I can just see the muscles growing. I literally started dancing in the mirror. I could see my muscles moving and I felt so amazing. Can you believe that taco didn't make me gain 20 pounds? Hard to believe I could still see my beautiful, strong muscles. (Sarcasm alert!)

Balance is really the freaking key here. I work my butt off during my workouts and I get so much activity in everyday that I feel so good! I drink water, eat vegetables, meal prep, and eat the correct portions. So when I want to have a taco? Better believe I'm going to have the damn taco. I'm in such a ridiculously amazing place right now mentally it's almost hard for me to swallow. If someone were to tell me that I would start to love myself some day, I would've thought they meant when I'm 40. It just goes to show if you put in a ridiculous amount of effort and you never give up, anything is possible.

It took me 22 damn years but I made it. I freaking LOVE the woman I am. I love my loud crazy personality. I love the fact that I take chances now and leave my comfort zone (wtf is a comfort zone anymore, anyways?). I love that I can eat food and not be scared of it (most of the time... I have my moments but they are so much more scarce). I love that I can look in the mirror and see such a beautiful figure. I love that I am okay with my future not being planned out to a T. I love that nothing about me is perfect.

Most importantly I love that I never gave up on myself. I am so strong and I am so powerful...and it shows. So here I am, a 22 year old woman overcoming inner demons and learning to love herself. I've made such amazing progress and I can't wait to see myself make more with the days to come.

P.S.- Jensy, when we talked the other day about what I wanted to do with my life... it finally rings clear. I want to learn. I want to love myself. I want to help people. I want to learn more, so I can keep growing, so I can teach/help others learn to love themselves.​ It's my calling. And I love you for taking the time out to help me see that.

Have you ever let someone steal your happiness? I’m sure at one time or another, we have all done so. We put our happiness into the hands of someone or something else and in return we always get let down. But why does this always seem to happen?

The answer is simple; we shouldn’t be putting our happiness in the hands of others. You should be the only person who is in control of your own happiness. I’m not someone who put my happiness in the hands of someone else… but in the hands of something else (well… for the sake of this post). Lately, when I have found that I am letting something/someone else take control of my happiness, I try to change it. The first step in trying to change something is recognizing that there is a problem. I recognized that there’s a problem and I guess it’s time to take the next step. For me, I’ve always been good at writing my feelings, so I figured the next step is to propose a break up because I am tired of my happiness relying on something else. (Yeah, I’m writing a hypothetical break-up letter with inanimate objects… it sounds silly. But hey, it works for me.)

It’s time to break up.

To my once good friend- eating disorder,I’ve let you control my life for the past few years. You were always in the back of my mind no matter what I was eating or what I was doing. Although at the time, I didn’t know much about you or the impact you were making on my body. I didn’t know that you were going to become such an issue in my life.

If you think about it, having an eating disorder is a little like breaking up with your first love. You decide to break up and it sucks- it’s really hard. You don’t stop thinking about that person, well, because they were such a huge part of your life. It’s almost the same feeling. No- I don’t miss sneaking around and hurting my body from the inside out. But it was truly a huge part of my life, something I turned to. When life got stressful, I got anxious, or I felt an ounce of regret from eating something, I turned to YOU to make me feel better. It was a temporary pain relief that I don’t expect many to understand. Over the past year and a half, I have relapsed on being clean, but I’ve been clean for a few months now (yay!) and it feels wonderful.

You are something that I still think about everyday. I don’t think about letting you back in my life, but just simply turning down your temptation doesn’t mean you leave my life. It’s said that it can take up to 10 years for someone to get over an eating disorder completely. 10 years. That doesn’t mean you are expected to relapse for 10 years… it means that you don’t have a healthy relationship with food; it means that the politics of the disorder are always in the back of your mind. It takes a longer time to learn how to be comfortable with food for some people.

I let you get the better of my life. Day in and day out I let you make decisions for me. I let you talk me in and out of things. I let you decide what I will eat, when I will eat it, and how much of it I will eat. I let you control everything. I’m just a puppet on a stick to you. You don’t even care and that’s the worst part. You’re just something that I have made up in my mind to be real, and yet I still listen to you.

I want to stop giving into you and your demands. I say that, but I find myself still by your side, holding your hand everyday. There are so many little things I know I need to stop doing. I know what they are and I know you swing temptation in my face to do them. I gave up a huge part of our relationship but that doesn’t mean you can keep taking over other aspects of my life.

I gave you so much of me. I gave you attention and I treated you way too well compared to how you treat me. When others thought you weren’t good for me, I would find ways to assure that you were. I found ways to always make you a ‘good’ part of my life. You always made me feel like I was the wrong one for deciding to have a piece of cake or not go to the gym. You would make me feel bad for trying to get some freedom. But I finally see the truth now. It wasn’t me that was wrong… it was always YOU.

I’m not the problem, you are. You don’t deserve a place in my life. You’re negative, unhealthy, and just plain cruel. You make me hate myself and I shouldn’t hate myself. I know what I have going for me and I know what kind of person I am. I can’t keep letting you have this much say in my life… that’s why I’m finally breaking up with you. I’m putting my foot down.

Today when I walk by the mirror every time I go to the bathroom, I’m not going to lift my shirt to see if I gained weight within the last hour.Today when I go out, I’m not going to look at the window to see my reflection and wonder if I look okay.Today when I wake up, I’m going to eat a balanced breakfast because I WANT to… not because I have to.Today every time I look in a mirror I am going to smile because I love what I see.Today I’m not going to pinch the fat that I have on my body and tell myself it is ‘unacceptable’ that I am able to even pinch any off my body.Today I am going to wake up loving myself.

Today I am putting my foot down. Just because I’m not physically with you anymore, doesn’t mean your mental presence still has a place in my life. I’m better than that and I’m better off without you. If we are being honest here, you kind of suck, a lot.

There are not negotiations to be held, it’s over. We are over.

Your old friend,Kylie

P.S.- THAT BROWNIE I HAD YESTERDAY TASTED AMAZING.

]]>Sun, 14 Aug 2016 23:19:12 GMThttp://kyliepeters.weebly.com/foodrecovery/mini-accomplishmentsStill been trying to get over this cough, so lately my food intake has been a little weird. Also, it’s been Justin’s birthday weekend, so eating has been a little weird. I made it to the grocery store this afternoon to get some stuff for the week, but I still just don’t have an appetite like I wish I did! I didn’t get any meat like usual and I don’t think I’m going to make any rice or broccoli. Nothing sounds good, so I don’t think I feel like wasting my time making something I might just throw away anyways!

This weekend, I was craving a burger and some fries. And I actually did something I am super proud of as well! Justin and I decided to go to Wendy’s for lunch today so I could get a burger. I got a number 1 (a regular burger and some fries)… and guess what? I DIDN’T LOOK UP THE NUTRITIONAL INFORMATION!! AND… it’s been hours since I ate it and I STILL HAVEN’T LOOKED!!! This seems small—but it is kind of a big deal honestly. I am the girl who has to look at the nutritional info for everything I eat and it is so frustrating. So today I decided I wasn’t going to be a victim of my own prison. I stood up to my mind and told myself that eating one burger wasn’t going to make me ‘fat’. Is it going to make me bloated? Eh- probably!! But that’s okay! It’s the price you pay sometimes and it isn’t the end of the world.

So at the grocery store I got grapes, a cucumber, carrots, lettuce, Sunny-D, sandwich thins, Luna bars, fruit loops, and bananas. Happy with the balance I got. I got the fruit loops because lately I’ve had a little sweet tooth and since I am good at eating in moderation, the fruit loops stuck out to me. This way, I can grab a handful to just satisfy my sweet tooth, and move on with my day!

A little cookie cutter plan for my meals this week: I am thinking of doing a bowl of oatmeal or Luna bar for breakfast, a PB&J sandwich thin for lunch, and a shake for dinner. Whatever is easy and quick, that’s what I am going to be going after. For snacks, I’ll have some fruit, a little bag of goldfish, or a yogurt. I’m going to keep it light this week! MY BIRTHDAY IS ON FRIDAY!!

So with saying that, I want to feel good about my eating this week so I feel good this weekend. I’ll be going to North Carolina for my birthday, so I want to make sure I keep it on the healthy side while I am gone. This task is never easy, especially when I am visiting Justin. I’m going to start working on a post tonight about how to eat on vacation. I haven’t been eating much bread lately (until this weekend), and I was feeling really light, which is why I chose to get some sandwich things instead of actual bread. Not sure how I am going to tackle this upcoming weekend, I think that if I have a good week, I will want to keep my process going! From eating well/less lately, I’ve been feeling super good—which is what I am going to let motivate me. Sometimes, you have to be your own motivation.]]>